The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.
Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. Hinshaw then moves on to warming up the upper body with sitting arm swings and standing arm swings.
The next drills work on the knees and ankles: toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hashmarks. The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.
Run “Aerobic Capacity”
4x1000m at easy run pace w/ 1min rest b/t reps.
Workout Details: Perform this workout on an out and back course. Record the time of your first interval. Return back to the starting point on the next interval. Focus on matching the same distance (1000m) to run same interval time. Only look at watch after you cross your targeted finishing line. The goal is to match your first rep time in reps 2-4.”